My Killer Ab Routine

by Sam

This is my "Killer Abs" routine.

It takes roughly 45 minutes to 90 minutes to complete, depending on the variation of the workout.

What I call "Sides" is a workout where you make a 90 degree upward angle with you arm, hold a weight and bend at your waist as far as you can go and then return to the upright position.

Super Set 1

12 Sides (Each side that is)
20 Crunches
15 Reverse Crunches
14 Lemon-Squeezers

2 Minute Rest

Super Set 2

12 Sides (Each side that is)
20 Crunches
15 Reverse Crunches
14 Lemon-Squeezers

NO REST

12 Sides (Each side that is)
20 Crunches
15 Reverse Crunches
14 Lemon-Squeezers

2 Minute Rest

Super Set 3

12 Sides
25 Crunches
20 Reverse Crunches
20 Lemon Squeezers

NO REST

12 Sides
25 Crunches
20 Reverse Crunches
20 Lemon Squeezers

NO REST

12 Sides
25 Crunches
20 Reverse Crunches
20 Lemon Squeezers

2 Minute Rest

Super Set 4 (Optional, but highly recommended)

12 Sides
25 Crunches
20 Reverse Crunches
20 Lemon Squeezers

NO REST

12 Sides
25 Crunches
20 Reverse Crunches
20 Lemon Squeezers

NO REST

12 Sides
25 Crunches
20 Reverse Crunches
20 Lemon Squeezers

NO REST

12 Sides
25 Crunches
20 Reverse Crunches
20 Lemon Squeezers

2-4 Minute Rest

Super Set 5 (Optional)

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

NO REST

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

NO REST

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

NO REST

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

NO REST

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

5 Minute Rest

Super Set 6 (For those of you who are crazy. Every time I finish this set I can't really walk correctly for a couple of days. But it is a incredibly important set if it's possible

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

NO RES

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

NO REST

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

NO REST

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

NO REST

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

NO REST

12 Sides
30 Crunches
25 Reverse Crunches
25 Lemon Squeezers

Done. Enjoy and make sure you gets lots of complex carbs and protein after this.